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Daniel 1
But Daniel resolved not to dele himself with the royal
food and wine, and he asked the chief ocial for per-
mission not to dele himself this way. Now God had
caused the ocial to show favor and compassion to
Daniel, but the ocial told Daniel, “I am afraid of my
lord the king, who has assigned your
food and drink.
Why should he see you looking worse than the other
young men your age? The king would then have my
head because of you.”
Daniel then said to the guard whom the chief ocial
had appointed over Daniel, Hananiah, Mishael, and
Azariah,
“Please test your servants for ten days: Give
us nothing but vegetables to eat and water to drink.
Then compare our appearance with that of the young
men who eat the royal food, and treat your servants in
accordance with what you see.” So he agreed to this
and tested them for ten days.
At the end of the ten days they looked healthier and
beer nourished than any of the young men who ate
the royal food. So the guard took away their choice food
and the wine they were to drink and gave them vegeta-
bles instead.
Daniel 10
In the third year of Cyrus king of Persia, a revelaon was
given to Daniel (who was called Belteshazzar). Its mes-
sage was true and it concerned a great war.
The under-
standing of the message came to him in a vision. At that
me I, Daniel, mourned for three weeks. I ate no choice
food; no meat or wine touched my lips; and I used no
loons at all unl the three weeks were over.
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What is a Daniel Fast and why are we doing it?
The Daniel Fast is a biblically-based paral fast based on two accounts of the proph-
et Daniel’s fasng experiences in Daniel 1 and 10. It was an outward symbol of an
inward commitment he made to God. This is a spiritual discipline designed to beer
connect you with God.
As a church, we are fasng in order to deepen our relaonship with God and to walk
in step with His plan and purpose. The best way to do this is to redirect our food
source. This is accomplished through substung our regular food intake with Bible
reading, praying, and journaling. The overall goal is to experience a genuine hunger
for spending me with God.
Our food focus will be on fresh fruits, veggies, and whole grains. Make God’s food a
delight, not something to be endured. Every good and perfect gi comes from God,
including fresh and wholesome foods. Learn new cooking techniques, new spices,
new recipes. Each me you nd a new food you love, give thanks. Make each day
excing as you venture out to new foods and undiscovered tastes. This may be the
most fabulous foodie experience you have ever had!
VERY IMPORTANT!
If you are pregnant, have any known
medical condions, or suspect such
condions, consult your doctor.
If you have health issues, you should always talk with
your health professional before starng the Daniel Fast
or any other major change in your diet. Also be aware
that as we age, we react dierently to dramac dietary
changes. Fasng should never bring harm to the body,
so medicaons should be connued.
It is important to recognize that if you have any condi-
on which would prohibit you from taking part in the
Daniel Fast, there are other opons. Choose something
from your daily roune (i.e., specic foods or beverages,
television, other technology, etc.) and fast in that manner
for the 21 days. The Bible references fasng in the con-
text of restricng food for a spiritual purpose.
Preparing Ourselves for Success
Plan ahead! Write your menu and shopping list before you start the fast!
1. Start the diet by focusing on your faith. The Daniel fast is a physical
as well as a spiritual experience. Through prayer, you should ask for
God’s guidance and strength as you prepare to deny self and bale
physical cravings.
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2. Make your meals somewhat lighter for a few days leading up to your
fast. It’s an especially good idea to reduce your intake of caeine if you
drink coee or caeinated sodas daily. Avoid the “last supper” mentality
by not eang large meals in the days leading up to the fast. This will create
signicant challenges in the rst days of the fast.
3. Be prepared for withdrawal symptoms. Removing processed food lled
with chemicals may cause withdrawal systems like fague, headaches, or
muscle cramps. To avoid or limit these symptoms, drink at least eight
glasses of water each day. Oen we do not understand just how much our
body needs water, especially when fasng.
4. Keep your energy level high. To help keep your energy level high, be sure
to eat enough protein-rich foods like beans and nuts (adult men need
about 56 grams of protein per day and adult women need about 46 grams
of protein). Vitamin C and lemons can also help with the detoxicaon
process
5. Stock your kitchen: The Daniel Fast limits many foods. Before you get
started, stock your kitchen with fresh fruits and vegetables. The fast is
dicult enough without running out of the foods you need to eat.
6. Plan, plan, plan. Write out your daily menu, including all meals and
snacks, several days in advance. By being prepared, you can avoid the
temptaon of breaking the fast.
7. Don’t give up. If for any reason you eat something you shouldn’t have
during the fast, it is beer to ask for forgiveness and connue than to stop
the fast. (This secon adapted from hiphopenaon.com/danielfastpreparaons)
Preparing to End the Fast
Just as we should prepare ourselves to go on the Daniel Fast, we should be careful
how we end it. If you follow the guidelines carefully and then decide to end the fast
with a big steak dinner with a heavy dessert, be prepared for your body to rebel!
Plan your eang carefully for the rst several days, gradually adding back the foods
you have been avoiding. And, just maybe, along the way you will have learned
some new things about foods and healthy eang that you will want to adopt long-
term!
Food List
When purchasing food, READ LABELS.
Avoid sugar. There are many dierent
names for sugar—here are a few of them:
barley malt, cane sugar, corn syrup,
dextrose, fructose, glucose, high-fructose
corn syrup, maltodextrin, sucrose. Also
avoid chemical and arcial preservaves
and other addives. Rule of thumb: For
our purposes on the Daniel Fast, if you
don’t recognize it as a food, avoid it.
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There are various interpretaons of the Daniel Fast—what foods should be included
or avoided. If you do some research on your own, don’t be surprised to nd lile
dierences. They all agree on the primary components of fresh fruits and vegeta-
bles, whole grains, and water.
Foods to include:
All fruits (fresh, frozen, dried, or canned—without
sugar added), unsweetened applesauce and
unsweetened apple buer. Beware that most dried
fruits have added sugar; look for ones that are nat-
urally sweetened.
All vegetables (fresh, frozen, dried, or canned)
All whole grains, including but not limited to whole
wheat, brown rice, millet, quinoa, oats, barley,
grits, whole wheat pasta, whole wheat torllas,
rice cakes, and popcorn.
All nuts and seeds, including but not limited to sun-
ower seeds, cashews, peanuts, sesame seeds. Also
nut buers including peanut buer, cashew buer,
and almond buer. READ LABELS: Many nut
buers, including “natural” ones, have added
sugar. Find one that doesn’t.
All legumes. These can be canned or dried. Legumes include but are not limited
to dried beans, pinto beans, split peas, lenls, black eyed peas, kidney beans,
black beans, cannellini beans, white beans, garbanzo beans (chickpeas).
All quality oils including but not limited to olive, coconut, grapeseed, and
sesame.
Beverages: spring water, dislled water, or other pure waters*.
Other: tofu, soy products (see note on tamari below), vinegar, seasonings, salt,
herbs, and spices.
Tamari sauce. This is a wheat-free soy sauce; soy sauce is typically 40-60%
wheat. You should nd tamari next to the regular soy sauce in the Asian food
secon of your market. Use it just like soy sauce.
Foods to avoid:
All meat and animal products, including but not limited to beef, lamb, pork,
poultry, and sh.
All dairy products including but not limited to milk, cheese, cream, buer,
and eggs.
All sweeteners including but not limited to sugar, raw sugar, honey, syrups,
molasses, cane juice, arcial sweeteners, agave, stevia
All leavened bread including Ezekiel Bread (it contains yeast and honey) and
baked goods.
All rened and processed food products including but not limited to arcial
avorings, food addives, chemicals, white rice, white our, and foods that
contain arcial preservaves.
All deep fried foods including but not limited to potato chips, French fries,
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corn chips.
All solid fats including shortening, margarine, lard, and foods high in fat.
Beverages including but not limited to coee, tea, herbal teas, carbonated bev-
erages, energy drinks, fruit juices*, and alcohol.
* Unsweetened non-dairy milks (soy, almond, rice, coconut, etc.) and unsweetened
fruit juices may be used as ingredients, just not as beverages by themselves. For
example, various milks or juices may be used in preparing smoothies as a meal
and fruit juices may be used in salad dressings.
A Word about Whole Grains
In the midst of all the current hype about whole grains, many food companies add a
whole grain to the top of their ingredient list and then accompany it with plain old
“enriched” white our and the same ingredients they have always used. This makes
it very hard to nd authenc 100% whole grain products. READ THE LABELS. An
excellent example of this is torllas and wraps. It is very hard to nd ones that do
not contain white our. One opon is brown rice wraps, available frozen in the natu-
ral food secon at Food Lion.
Salad Dressings
Most salad dressings are lled with addives and preservaves that are not allowed.
The easiest way to dress a salad during a Daniel Fast is to season your own oil and
vinegar or use squeezed fresh lemons and season to your liking. If that doesn’t do it
for you, see our recipe secon for some dressing recipes.
Martha Stewart I Am NOT!
Some of us have a kitchen ONLY because it came with the house! Our goal here is to
help you succeed with minimal pain and aggravaon.
You may be used to buying a lot of prepared
foods either as take-out or at the grocery
store. The following secon will give ideas on
where you can eat out and sll maintain your
Daniel Fast.
In the market, you will soon learn, if you
haven’t already, that most of your shopping for
the Daniel Fast will be done on the perimeter
of the store, which is where you typically nd
the produce and other healthy stu. Don’t
run…do a lile exploring and check out some
of our easy recipes. We’ve included a large
selecon of recipes in this booklet and, by
design, some are so simple that even YOU can
make them without suering a panic aack.
There are noteworthy excepons to the perimeter rule, including canned beans of
all types, and some veggies you can use in recipes.
Most of the frozen food entrees you are accustomed to purchasing are o limits for
the Daniel Fast. Many markets are now making available wide variety of healthy
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and/or organic foods, either fresh or frozen.
You will nd that most meat-substute products (including popular ones like Boca)
have some form of sugar and/or preservaves in them. Again, READ LABELS.
Many people avoid Whole Foods Market (Hilltop) because of its reputaon for high
prices. Let me encourage you to shop there selecvely, purchasing items that are
hard or impossible to nd elsewhere. Here are some things I plan to buy there for
the Daniel Fast:
Apple-juice sweetened dried cranberries in the bulk foods secon. This is the
only local source I have found for naturally sweetened dried cranberries. In
addion to being healthier, they are delicious. There are lots of other good-
ies in their bulk food secon as well.
Jusn’s brand Classic Almond Buer and Classic Peanut Buer in single
serving pouches—great for packing snacks or lunches. Also available in jars.
Let’s Do...Organic unsweetened coconut akes. I like to mix some of this co-
conut with dried cranberries (above) and a couple kinds of raw nuts for a
great snack mix.
Eang Out
While preparing food at home is the typical approach to the Daniel Fast, there are a
number of restaurants where you can nd an acceptable meal. As a rule of thumb
during the fast, look for restaurants that cater to vegans and/or read the menu care-
fully and ask quesons. Here are some ideas—feel free to do your own exploring.
Chat with your server at your favorite
restaurants and see how they can accommodate you.
Many restaurants, including places like Chick-l-A and Starbucks, oer oatmeal with
some tasty toppings like nut mixes and fresh or
dried fruits. Skip the sugary ones.
Tropical Smoothie Café will make any of their
smoothies without sugar or Splenda—just ask.
Avoid the ones that contain yogurt and the
“Indulgent” ones. They are open early, so you
can pick up a breakfast smoothie there if you
don’t want to make your own. They have made
a number of acceptable addions to their
menu. I personally like their Island Green smoothie without sugar or sweetener. Do
a lile exploring and experimenng.
The Cung Edge Café, 1434 Sams Drive (near Sam’s Club) in Chesapeake serves
organic and locally produced foods. If you tell them you’re on the fast, they will
gladly make a few substuons in one of their great salads.
Any restaurant with a good salad bar would work. Jason’s Deli (Greenbrier or
Virginia Beach Blvd.) oers an organic salad bar. Also try their vegetarian vegetable
soup. Ruby Tuesday’s has their large salad bar. They also oer a “Veggie Trio &
Garden Bar” opon on their menu, as well as a dish substung spaghe squash for
regular pasta. YNot Pizza oers a custom chopped salad—they give you a long list of
ingredients and you choose just what to include in your salad. At the salad places,
beware of the dressings. Your best opons are oil and vinegar or squeeze some
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lemon slices over your salad and salt and pepper to taste.
Starbuck’s oers a Hearty Veggie & Brown Rice Salad Bowl. Some of the Panera
salads would work well also. Their menu changes a lot, so I won’t make specic salad
suggesons here. Note that some of their salads that are topped with chicken work
well if you ask them to hold the chicken. Also try their Vegetarian Garden Vegetable
Soup with Pesto and their Vegetarian Black Bean Soup.
Lan restaurants will typically have an oering of fresh salsas, corn torllas, beans,
vegetables, and guacamole – just beware of beans and/or vegetables cooked with
meat or chicken stock.
Burrito bars—like Chipotle, Moe’s, Machismo’s—oer “burrito bowls.” There are
several locaons in the area. Skip the wrap and meat and choose brown rice, then
add the toppings of your choice. Skip anything you are avoiding during the fast.
Asian restaurants typically oer edamame, brown rice, steamed vegetables, and tofu
– just beware of sugary sauces and anything “tempura” or fried.
Mediterranean/Middle Eastern restaurants will likely oer hummus, fresh vege-
tables, lemon-based sauces (as opposed to sugary or mayonnaise-based sauces), and
in general are vegan-friendly. This category includes Azar’s (Hilltop and Pembroke),
Pasha’s (Ghent), Kervan Kebob House (Greenbrier near Military & Greenbrier Park-
way), Baladi Mediterranean Café (Hilltop). Pastor Joel highly recommends the red
lenl soup at Kervan’s.
Indian restaurants also oer a variety of vegan opons and other possibilies. Some
area ones include Saron (Town Center), Nawab (Military Circle or Hilltop), and
Rajput (near ODU or at Harbourview in Suolk—no longer in Virginia Beach.)
Other opons:
Quenna’s Raw & Vegan (Norfolk)
Fruive (Hilltop & Norfolk) This is the place that had the “Peaches and Greens”
smoothie Pastor Dan reported on favorably.
We Are on a Prey Tight Budget…
Yes, if you’re not used to purchasing a lot of fresh and/or organic
foods, it can be more expensive. If you’re eliminang meat, dairy,
and a long list of processed foods from your shopping list, how-ever,
it should free up some money for the fresh fruits and veggies you
will need. And while it’s important to have enough appropriate food
on hand, don’t overbuy. If you’re not used to buying a lot of fresh
foods, you may overesmate how long they will actually stay fresh.
Avoiding waste will help your budget. Do some menu planning, in-
cluding snacks, then plan to shop a couple of mes a week.
Trader Joe’s (at Hilltop) has a wide variety of appropriate foods, and they are known
for their reasonable prices. I parcularly appreciate the pricing on their raw nuts and
produce, and I have become a regular purchaser of their frozen brown rice and
frozen quinoa. Across the street from Trader Joe’s is Whole Foods Market. Lots of
healthy food, but pricier. If you look at some of the yummy salads (quinoa, etc.) that
you see in this book and just don’t want to make them yourself, Whole Foods oers
many similar items in their deli.
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Meal Ideas
Breakfast:
Oatmeal or muesli (cereal) with nuts and fresh or dried
fruits—dierent types of berries, apples, bananas, raisins,
cut up dates, other dried fruits without added sugar, etc.
If you miss the sweetener you normally use, cook the fruit
in your oatmeal; it will bring out the sweetness of the
fruit.
Fruit smoothies (see recipes)
Rice cakes, plain or spread with peanut buer or other nut buers or unsweet-
ened apple buer, top with raisins, sliced fresh fruit, etc.
Baked oatmeal with a side of fresh fruit
Don’t overlook veggies for breakfast. See the recipe secon for “Stued Acorn
Squash” and look for other opons.
Lunch: A hearty bowl of soup or large salad (include some beans in your salad, too)
accompanied by a protein boost like natural peanut buer on Triscuits, hummus
with raw veggies or homemade chips, etc.
Dinner:
Vegetarian chili or whole wheat pasta entrée with salad
Zoodles (see the recipe secon) sautéed and tossed with pesto or sugar-free
marinara
Where’s the Beef?
Some are concerned about reduced protein
intake during a Daniel Fast, especially for those
who work out heavily, do heavy work in their
jobs, etc.
It is important to note that legumes (beans and
their cousins) and many grains have more pro-
tein than you might think, and rice and beans
together create a “complete” protein. Hummus,
bean dips, etc. are all protein rich—feel free to
include a large dollop on your salad or veggie
dish.
While doing research on this book, I ran across a blog wrien by a man who owns a
barbecue business—obviously a man well-invested in meat (see bigmista.com/blog).
He embarked on a Daniel Fast with his church and wrote about it extensively in his
blog. We have some of his recipes in our recipe secon, but meat-lovers will appreci-
ate this excerpt from his blog:
I was cruising along in my Daniel Fast minding my own business. I was eang
potatoes, beans, mushrooms, and lots of veggies. And I was, for lack of a
beer word, content.
Then someone said, “Why don’t you try some Soy Chorizo?”
I said, “No thanks. I like meat. You can’t replace meat with soy.”
Then I was in the grocery store and someone said, “Have you tried this Soy
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Chorizo? It’s really good!”
I said, “Nope. Not interested. I’m a meat guy.”
Then, out of the blue, Mrs. Mista shows up with a package of Trader Joe’s Soy
Chorizo.
OK God, I get the hint.
So this morning, I gave it a try. I started o by chopping some potatoes, bell
pepper, and onion, and tossing them in a hot skillet coated with olive oil. I let
them cook for a while, srring occasionally, unl the potatoes started to
brown. I added salt & pepper to the potatoes and dropped in the crumbled
bits of chorizo. I let that cook for a while unl the chorizo started to brown.
Next I added 1/4 cup of water and covered unl the potatoes soened.
I must admit I was pleasantly surprised! This was a really good meal. The chor-
izo was spicy and avorful. I really could not tell it from the real thing. I hope
you all give this a try. It might have been the best meal I’ve had on the Daniel
Fast so far.
Mike and Donna Harris, long-time friends of New Life who are also personal trainers,
recommend adding protein supplements (mixed with water or non-dairy milks such
as soy or almond). Some will need a avor boost, and for that try various fresh fruits.
Daniel Fast friendly ones they recommend include:
Vega One
Raw Meal
True Vitality
Nuva Hemp Protein
Look for these products at stores like GNC, Vitamin Shoppe, Whole Foods, and
Health Nut. Many are also available at Amazon.com.
Most of the foods recommended on the Daniel Fast are incomplete proteins. It is
NOT a good idea to sele in on one food type and eat only that for the duraon of
your fast. It is very important that you eat a variety of foods—some beans, some
grains, etc.—every day to help your body get what it needs for nourishment.
And DRINK...half your body weight in ounces of water every day. That means if you
weigh 150 pounds, you should drink 75 ounces of water a day—more if the
weather is hot.
If, aer all this, you sll think you are protein-deprived, then ask God what you
should eat and the two of you make an agreement. The whole point of the fast is
submission to Him.
Snacks
Fresh fruits of all kinds
Frozen fruits (unsweetened), especially grapes,
blueberries, strawberries, and bananas
Dried fruits (without added sugar)
Celery with peanut buer or other nut buers –
without sugar added
Oponal: top with raisins or chopped nuts
Apple slices with nut buers, apple buer, or date
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honey*, topped with chopped nuts if you like
Rice cakes, plain or spread with nut buer, unsweetened apple buer, or
date honey*
Triscuits (original avor only) with nut buer
Trail mix with nuts, raisins, sunower seeds, dried fruit, unsweetened
coconut pieces
Nuts
For dipping:
Hummus* (see notes about hummus in the recipe
secon)
Salsa, fresh or without addives (I like to buy
fresh salsa in the produce department at Harris
Teeter.)
Guacamole*
Black bean dip*
Dippers:
Raw vegetables
Triscuit crackers (original avor only)
Homemade brown rice chips*
Homemade whole wheat torllas or chips*
*see recipe secon
DRINK!!!
Keep yourself well-hydrated. As a minimum, drink half
your body weight in ounces of water every day. That
means if you weigh 120 pounds, drink 60 ounces each
day—more if it is hot. Add a slice or two of lemon
and /or lime to perk up the avor a bit AND it’s really
good for you!
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Recipes
Look for the thumbs up icon, which means that the recipe got
good reviews from mulple people.
If you are a reluctant cook or a novice, look for recipes sporng this
cheery lile apple icon, which indicates a recipe that is especially quick
and easy and includes extra lile helps for people like you. Once
you’re comfortable with the easy ones, branch out a bit and try some of
the others.
Smoothies
Smoothies can be a quick and easy way to start your day or give you a
pick-me-up at any me. Basically all you need to do is put the ingredi-
ents in a blender and whip them up. The possible combinaons are end-
less. Here are some ideas to get you started:
Strawberry Banana
1 cup frozen strawberries
1 banana
A splash of unsweetened plain almond milk
Peanut Buer and Banana
2 bananas
1 tablespoon natural peanut buer
Several ice cubes
Peanut Buer and Strawberry
1 – 2 cups frozen strawberries
1 tablespoon natural peanut buer
A splash of unsweetened plain almond milk
Mango
1 fresh mango, chopped and frozen or just buy
frozen mango
A splash of unsweetened plain almond milk
Sweet Spinach
1 cup water
1 Bosc pear, unpeeled, cored
1 cup fresh spinach leaves, packed
1 frozen banana
Berry Blast
1 cup water
1 cup frozen blackberries, blueberries, and raspberries
1 banana, peeled
Your smoothie will taste best if either the berries or the banana is frozen. To freeze
bananas, remove peels before placing in freezer. Put in a plasc zip-top bag unl
completely frozen. To make this a “green” smoothie, add 1 cup of fresh spinach or
kale leaves (stems removed from the kale). Add 1 tablespoon axseed meal for a
ber boost.
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Oatmeal Cookies
These would be a good choice for breakfast.
3 ripe or overripe bananas
⅓ cup unsweetened applesauce
2 cups old fashioned rolled oats (oatmeal)
¼ cup unsweetened almond milk
½ cup naturally sweetened dried cranberries
½ cup chopped walnuts (or other nuts)
1 teaspoon vanilla (without added sugar)
1 teaspoon cinnamon
Mash bananas and sr in other ingredients. Drop by tablespoonfuls onto greased
baking sheet. Bake at 350 for 15-20 minutes.
Here’s another version that’s even simpler:
2-Ingredient Healthy Banana Cookies
Ingredients
2 ripe bananas
1 cup quick or rolled oats (gluten free if you need it)
Oponal: ¼ cup walnuts, few tablespoons of peanut buer, dried gs, cinnamon,
pumpkin pie spice
You denitely want and need the rst two ingredients, but go crazy with the third
(or fourth or h) depending on your taste. Just adding walnuts allows the banana
taste to take center stage. You can also add a lile cinnamon or pumpkin pie spice if
you're looking for something a bit sweeter.
Instrucons: Preheat the oven to 350. Mash bananas in a bowl. Fold in the oats.
Decide what other ingredients you want to add. Bake for approximately 15 minutes.
Cookies will turn dark brown, and have some give to them. Allow to cool on a wire
rack. Makes approximately 12. Eat immediately or refrigerate.
Baked Oatmeal
1½ cups old-fashioned rolled oats
1½ cups unsweetened almond milk
½ cup unsweetened applesauce
¼ cup chopped dried apricots
¼ cup chopped dates or raisins
¼ cup chopped pecans or walnuts
½ teaspoon cinnamon
¼ teaspoon salt
Preheat oven to 350 degrees. Put all ingredients in a large bowl and sr well. Trans-
fer to an 8 by 8-inch baking dish that has been lightly rubbed with olive oil. Pour oat-
meal mixture into dish and bake 45-50 minutes or unl slightly browned and crispy
on top. Cut into 12 squares.
Yield: 6 servings (serving size: 2 squares)
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1 4-ounce can chopped green chilies
1½ teaspoons cumin
1 teaspoon dried oregano
¼ teaspoon ground red pepper
¼ teaspoon ground cloves
Veggies for breakfast???
Here’s an easy veggie opon for breakfast.
This is an acorn squash (see photo).
Cut it in half with a large knife—make sure you cut
through the stem end and pointed ends as shown,
NOT across the middle. The idea is that you want it to
look like two lile bowls.
With a spoon, scoop out and discard the seeds and membrane.
Pour about ½” of water into a microwave-safe dish. Place the two squash
halves cut side down in the water and microwave on high 8 – 9 minutes, unl the
orange esh is so. (Or bake at 350 for about 40 minutes.)
Turn the squash over and ll with unsweetened applesauce. Sprinkle with a lile
cinnamon. Return to microwave for 2 – 3 minutes unl applesauce is warm.
If you like this, you might like to explore the internet for “stued acorn squash” and
you’ll be amazed at the number of recipes you will nd. Sweet versions like this are
appropriate for breakfast and also kid-friendly. You will also nd some that include
ingredients like rice and veggies and meat to serve as a side dish for lunch or dinner.
Skip the meat ones unl aer the fast and experiment with others in the meanme.
Broiled Pineapple Slices
This recipe could be part of breakfast, a snack,
or served as a sasfying side dish. It only takes minutes
to prepare and is a palate pleaser!
6 fresh or canned pineapple slices
1 tablespoon date honey (see recipe on page 31)
1 tablespoon fresh lime juice
1 tablespoon unsweetened coconut akes
Turn oven to broil seng. Place pineapple slices on a broiler pan lined with foil or an
11 x 17-inch baking sheet rubbed with olive oil. Mix date honey and lime juice in a
small bowl. Spread on top side of pineapple. Place 3-4 inches below broiler for about
8 minutes. Remove from oven and sprinkle each slice with ½ teaspoon coconut
akes. Broil for 2 minutes and serve. Yield: 6 servings (serving size: 1 slice)
SOUPS, STEWS, AND CHILIES
White Bean Soup
4 cans Great Northern beans
3 cans vegetable broth (or a 32-ounce box)
1 cup water
1¼ cup chopped onion
2 cloves minced garlic
½ teaspoon salt
Combine all ingredients in a large pot. Bring to a boil, reduce heat, simmer for 30
minutes. fontenblog.blogspot.com
15
Minestrone
Add 1 tablespoon olive oil to a large soup pot.
Sauté together and cook for about 5 minutes:
1 cup chopped onion
½ cup chopped zucchini,
½ cup frozen green beans
¼ cup minced celery (about 1 stalk)
4 teaspoons minced garlic
Add:
4 cups vegetable broth
1 14-ounce can diced tomatoes
2 15-ounce cans red kidney beans, drained
2 15-ounce cans cannellini beans, drained
½ cup chopped carrots
3 cups hot water
2 tablespoons parsley (fresh or dried)
1½ teaspoons oregano
3 teaspoons salt
½ teaspoon black pepper
½ teaspoon basil
¼ teaspoon thyme
Sr together and simmer for 20 minutes. Add 4 cups fresh baby spinach. Simmer for
another 20 minutes; serve. fontenblog.blogspot.com
Potato Soup
Serves: 5
¼ cup plus 2 tablespoons olive oil
1 medium onion
3 leeks sliced
3 large baking potatoes peeled and cut in small pieces
1 box vegetable broth
salt & pepper
Sauté leeks and onion in olive oil. Cover and cook for 20 minutes. Sr in potato and
cook 15 more minutes, covered. Add vegetable broth, 1 teaspoon salt and ¼ tea-
spoon pepper. Bring to boil. Reduce heat and simmer 1 – 2 hours. You can either
cool and blend in batches in the blender or use a potato masher right in your pot.
Lenl Soup
1 cup lenls
3 cups water
1 – 2 tablespoons lemon juice
2 tablespoons parsley
1 tablespoon oil
Heat lenls and water to boiling, then reduce heat and simmer unl done, about 30
minutes. Meanwhile sauté celery, green pepper, and onion in oil for 5 minutes.
When lenls are done, add sautéed vegetables, lemon juice, parsley, stewed
tomatoes, and salt. Simmer for 20 minutes and enjoy! Contributed by Bill Newell
1 cup chopped celery
1 cup chopped green pepper
1 cup chopped onion
32 ounces stewed tomatoes
1 teaspoon salt
16
Lenl Chili
This is a rich, hearty chili—you may not even miss the meat!
To make it even hearer, serve over brown rice and top with
guacamole or avocado slices.
⅓ cup olive oil
1 medium onion, cut into ½” chunks
2 cloves garlic, minced
1 medium carrot, coarsely chopped
7 cups water
2 cups (about 12 ounces) dry brown lenls, rinsed
1 green pepper, cut into ½” chunks
1 red pepper, cut into ½” chunks
1 19-ounce can kidney beans, rinsed and drained
1 19-ounce can garbanzo beans, rinsed and drained
1 14-ounce can tomato sauce
1 14-ounce can diced tomatoes (plain)
⅓ cup chili powder
4 teaspoons ground cumin
¼ teaspoon dried red pepper akes (or more, to taste)
Salt & pepper to taste
Heat oil in large, heavy pot; sauté onion, garlic and carrot over medium heat unl
carrot is tender, about 5 minutes. Add water, lenls, peppers, kidney and garbanzo
beans. Add tomatoes and tomato sauce. Sr in chili powder, cumin, and pepper
akes. Bring to a boil; reduce heat to moderate. Cover and cook about 45 minutes,
unl lenls are tender but not mushy. Adjust seasoning with salt and pepper.
Contributed by Bonnie Kyle
Cashew Carrot Soup
A rich and colorful soup. It’s quite lling.
2 tablespoons organic coconut oil
1 cup chopped onions
4 cups organic grated carrots
⅓ cup organic tomato paste
1 cup organic chopped apples
4 cups organic chicken stock
(for the Daniel Fast, use vegetable broth)
Preparaon Time: 45 minutes Cooking Time: 45 minutes
Heat coconut oil in large soup pot. Sauté onions for a few minutes. Sr in carrots and
connue to sauté unl onions are so and transparent, (about 5 minutes). Sr in
tomato paste, chopped apples, chicken stock, water, and 1 teaspoon sea salt. Bring
mixture to a boil and sr in the rice. Cover and reduce heat to simmer. Simmer for
45 minutes. Then add the raisins and cashews and simmer for 10 more minutes.
Taste. Can add more salt if desired. To serve, ladle into individual bowls. When
you’re not on the Daniel Fast, add ¼ cup of yogurt to each serving. Serves 10.
Note: I place the rice in a bowl and cover with water. Allow to soak for several
hours before making the soup. The rice will be soer in the soup and is also easier to
digest. Sharon Graham, sharonshealthyrecipes.com
2 cups water
⅓ cup organic raw brown rice
1 - 2 teaspoons sea salt
1 cup organic raisins
1 cup raw cashew halves
organic, plain yogurt (Omit for Fast.)
Pastor Melvin adds his endorsement and high recommendaon to
this lenl chili and many others add theirs as well!!!
17
Garden Vegetable Soup
4 tablespoons olive oil
2 cups chopped leeks, white part only
2 tablespoons nely minced garlic
2 cups carrots, peeled and sliced into
rounds (about 2 medium carrots)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or
cut into ¾” pieces
2 quarts vegetable broth
Heat the olive oil in a large, heavy-boomed stockpot over medium low heat. Once
hot, add the leeks, garlic, and a pinch of salt and sauté unl they begin to soen,
approximately 7 to 8 minutes.
Add the carrots, potatoes, and green beans and connue to cook for 4 – 5 more
minutes, srring occasionally.
Add the stock, increase the heat to high, and bring to simmer.
Once simmering, add the tomatoes, corn kernels, and pepper. Reduce heat to low,
cover, and cook unl the vegetables are fork tender, approximately 25 to 30
minutes.
Remove from heat and add the parsley and lemon juice. Season to taste with
kosher salt. Serve immediately. Contributed by Greg Diehl
Crockpot Vegetarian Split Pea Soup
2 cups green split peas
8 cups water
vegetable broth
2 potatoes, chopped
2 ribs celery, chopped (oponal)
2 carrots, sliced
1 onion, diced
2 cloves garlic, minced
Combine all ingredients in a crock pot
or slow cooker. Cover and cook on low
for at least 4 hours, or unl peas are
so. Remove bay leaves before serving
and adjust seasonings to taste.
Makes 8 servings of soup.
4 cups tomatoes, peeled, seeded, and
chopped
2 ears corn, kernels removed
½ teaspoon freshly ground pepper
¼ cup packed chopped fresh parsley
leaves
2 teaspoons freshly squeezed lemon
juice
1 tsp dry mustard
1 tsp cumin
1 tsp sage
1 tsp thyme
3 bay leaves
salt and pepper to taste
18
MAIN DISHES & SIDE DISHES
Spicy Spaghe Squash with Black Beans
1 medium spaghe squash
Filling:
2 teaspoons olive oil
½ cup red onion, chopped
1 jalapeno chili, seeded and minced
½ cup red pepper, chopped
1 cup black beans, rinsed and drained well
½ cup sweet corn (or peas or carrots),
frozen or fresh
Roast squash whole in a 375-degree oven for 50 minutes,
unl tender, or cut squash in half and place in a micro-
wave-safe dish with ½” of water, lightly covered with
plasc wrap, for 20 minutes on high unl tender; cool.
When cool, scoop esh from squash halves, leaving the
shell intact for stung.
For lling, heat oil in a large pan and sauté red onion, jalapeno chili, and red pepper
for two minutes. Add beans, corn and chili powder; sauté 1 minute longer. Add
cooked squash, cilantro, lime juice, and salt. Cook 1 minute or unl heated through.
Fill squash halves with lling, mounding in the center.
Quinoa Stued Bell Peppers
1 tablespoon extra-virgin olive oil,
plus more for oiling the pan
1 red onion, chopped
½ pound sliced mushrooms
1 cup chopped carrots
7 bell peppers
½ cup chopped parsley
¼ pound baby spinach
Core, seed, and chop one bell pepper and set aside.
Remove tops from remaining bell peppers, the re-
move core and seeds. Set aside.
Heat oil in a large skillet over medium high heat. Add
onion and cook, srring occasionally unl transpar-
ent, 8–10 minutes. Add mushrooms and cook unl
soened, 4– 5 minutes more. Add carrots and
chopped pepper, cook unl just soened, then add parsley and spinach (in batches,
if needed). Let spinach wilt, then sr in cinnamon, cumin, and cooked quinoa; toss
gently to combine. Add salt, pepper and cashews and cook 1 to 2 minutes more. Set
aside to let lling cool unl just warm.
Meanwhile, preheat the oven to 350°F. Lightly oil a 9x13-inch baking pan; set aside.
Divide quinoa mixture evenly among remaining 6 bell peppers, gently packing down
and making sure to fully ll each pepper. Top each pepper with its reserved top then
arrange them upright in prepared pan. Cover snugly with foil and bake, checking
halfway through, unl peppers are tender and juicy and lling is hot throughout,
about 1 hour. Transfer to plates and serve. from Whole Foods website
1 teaspoon chili powder
Reserved cooked squash, about 4 cups
2 tablespoons coconut oil (or olive oil)
⅓ cup cilantro, minced
1 tablespoon lime juice
1 teaspoon sea salt
1½ teaspoons ground cinnamon
¾ teaspoon ground cumin
1 cup uncooked quinoa, rinsed and
cooked according to package direcons
¼ teaspoon ne sea salt
½ cup roasted cashews
¼ teaspoon ground black pepper
19
Stued Peppers
½ cup chopped green onion
2 stalks celery, chopped
½ cup carrots, chopped
2 tablespoons chopped garlic
½ red or green bell pepper, chopped
Sauté onions, carrots, celery, garlic, and red or green pepper unl so. Sr in brown
rice and heat through. Add raisins and pine nuts and salt to taste. Cut o tops of
yellow peppers and remove seeds. Stu with mixture and bake at 350 for 30
minutes. Serves 4. Contributed by Greg Diehl
Bean & Rice Casserole
1 medium onion, chopped
2 cups uncooked brown rice
1 15-ounce can red kidney beans,
drained & rinsed
1 15-ounce can black beans,
drained & rinsed
Preheat oven to 375. In a 5-quart Dutch oven over medium high heat, sauté onion in
olive oil unl tender. Add rice; cook and sr unl parched and slightly opaque. Add
beans, tomatoes, chilies, and 3½ cups water to Dutch oven and bring to a boil. Cover
ghtly, place in oven, and bake unl rice is tender and liquid is absorbed, about 1
hour. Add peas and corn, adjust seasonings; return to oven unl heated through.
Pasta with Portabella Mushrooms & Spinach
1 box (1-pound) whole wheat spaghe
1 red onion, chopped
1 green bell pepper, seeded and chopped
2 large portabella mushrooms (remove
stems and cut into bite-sized chunks)
2 cups fresh spinach
2 tablespoons minced garlic
1 tomato, chopped
4 teaspoons kosher salt
1 tablespoon black pepper
1 tablespoon Italian seasoning
4 tablespoons extra virgin olive oil (EVOO)
2 tablespoons balsamic vinegar
Prepare pasta as directed on package. Drain and return to the pot.
In a large skillet, heat 2 tablespoons EVOO over medium heat. Add the onions and
bell pepper. Cook unl translucent (almost see-through), srring frequently.
Add the mushrooms, spinach and garlic to the skillet. Cook unl the mushrooms
soen and the spinach wilts. This should be 2 – 3 minutes. Keep srring! Add the
kosher salt, plus the black pepper and Italian seasoning. Also add the balsamic
vinegar and the tomatoes. Sr enough to mix well and warm up the tomatoes. Pour
skillet contents into the pot with the pasta. Add the rest of the EVOO and toss.
NOTE: This recipe is a lile skimpy on the sauce. Feel free to double the amounts for
sauce or use half the amount of pasta. bigmista.com
Salt to taste
2 cups cooked brown rice
¼ pine nuts
¼ raisins
4 yellow bell peppers
1 15-ounce can garbanzo beans, drained &
rinsed
1 14-16 ounce can diced tomatoes, drained
1 4-ounce can chopped mild chilies, drained
10 ounces frozen green peas, run under water
to thaw
1 cup frozen corn, run under water to thaw
20
Zoodles & Squoodles
This is a fun and yummy way to eat your veggies! Zoodles can be eaten hot or cold,
and here are a couple of recipes for you to try—one hot and one cold. To serve hot,
spiralize your veggies, then sauté BRIEFLY in a lile oil—just 2 or 3 minutes. You
don’t want them to get soggy or mushy. Spiralizers are available in a wide variety of
styles and prices. Some grocery stores now oer veggie “noodles” in their produce
secon.
Simple Vegan Pesto
2 cups ghtly packed fresh basil
½ cup walnuts or pine nuts
1 to 2 cloves garlic, roughly chopped (to taste)
½ cup extra-virgin olive oil
Sea salt and freshly ground pepper, to taste
1 tablespoon lemon juice
3 tablespoons nutrional yeast (Gives a cheesy taste without dairy!)
Place the basil, walnuts or pine nuts, and garlic in a food processor ed with the S
blade. Pulse to combine, unl the mixture is coarsely ground. Turn the motor on and
drizzle the olive oil in a thin stream. Add the sea salt, pepper, lemon, and nutrional
yeast, and pulse a few more mes to combine. Warm and serve over sautéed
zoodles or squoodles. Contributed by Kelsey Clevenger
Raw Spicy Zoodle Bowl
1 large zucchini, spiralized or peeled
2 large carrots, spiralized or peeled
1 red bell pepper, sliced thin (any color is good)
1 cup purple cabbage, chopped into small strips
1 cup fresh corn (oponal)
½ cup celery, chopped small
¼ cup fresh cilantro, chopped
2 – 3 tablespoons sesame seeds
Spicy Dressing:
1” piece fresh ginger, peeled
¼ - ½” chunk of jalapeño (oponal)
½ of an avocado
fresh juice from 1 lime
¼ - ⅓ cup water, depending on how thick you prefer your dressing
2 teaspoons maple syrup (or your favorite sweetener) – omit for Daniel Fast
½ tablespoon raw, unrened, organic coconut oil
¼ teaspoon ne-grain sea salt
pepper, to taste
Oponal add-ins: cashews, peanuts, edamame, green onions, hemp hearts
Spiralize or peel zucchini and carrots. Add to a large bowl along with the red pepper,
purple cabbage, corn, celery, cilantro and sesame seeds. Mix well.
For the dressing: In a blender, combine all the dressing ingredients and blend unl
smooth. Pour dressing over salad, mix well and serve!
Makes 2 large servings. If you think you will have leovers, you can always keep the
dressing separate and add as needed so the veggies don't become soggy in the
refrigerator. Will keep in the refrigerator up to 2 days. Contributed by Kelsey Clevenger
21
Skillet Fried Yams
2 jumbo yams peeled and cubed
1 onion, rough chopped
1 bell pepper, rough chopped
Add the olive oil to a skillet over medium high heat. Add the yams, onion, and bell
pepper. Sr occasionally. Cook unl the yams are starng to brown and are fork
tender. Sprinkle with salt and cinnamon. Give them a nal sr to scrape the boom
and distribute the seasonings. Sit down and eat! bigmista.com
Easy Pasta
Commercial pasta sauce that does not contain sugar can be dicult to
locate. Check out what is oered at your market. Some opons for you
to try include Caso Visco brand Carmella’s Homestyle Spaghe Sauce;
Roselli’s Marinara; or Victoria’s All Natural—all available at Farm Fresh;
and Gina Rispoli or Calovita at Harris Teeter. They are much less known than Ragu
or Prego, so you may have to hunt around for them a bit.
Buy a pasta that is 100% whole grain, cook according to the package direcons, and
serve with one of the above sauces. You can also sauté some veggies to add to your
sauce—things like onions, bell peppers, mushrooms, various summer squashes, or
whatever you like.
Black Bean and Brown Rice Burgers
½ cup brown rice
2 cups soaked and pre-cooked black beans
1 onion, diced
½ zucchini, diced
Place the rice in a pan with 1 cup water and
bring to a boil. Reduce heat to simmer and
place the lid on the pan. Cook unl the water
is all gone but
before the rice burns to the boom!
Drain the rice and set aside. Fry the onion and
zucchini in a lile oil unl the onion is brown. Add the beans and cook for 5 – 7
minutes. Remove from heat and place 2/3 of the mixture in a blender and blend for
a few seconds – no more. Place this back into the pan with the other mixture, add
the rice, and mix thoroughly. Allow the mixture to cool for 10 minutes. Divide into
8 porons and shape into paes.
Heat a lile oil in a skillet. When hot, place burgers in it and fry for 4 – 5 minutes
on each side, then remove from the pan. Repeat with all the other burgers unl
they’re all cooked. Store leovers in the fridge and eat them within a week!
Try these with our “Clean Ketchup” recipe on page 40.
Contributed by Kelsey Clevenger
2 tablespoons olive oil
1 tablespoon kosher salt
1 teaspoon cinnamon
22
Tomato & Chickpea Curry
1 tablespoon olive or vegetable oil
1 medium onion, chopped (½ cup)
3 cloves garlic, nely chopped
1 tablespoon nely chopped gingerroot
1 tablespoon curry powder
2 cans (15 ounces each) chickpeas, drained, rinsed
2 cans (14.5 ounces each) Muir Glen™ organic re
roasted diced tomatoes, undrained
½ cup nely chopped fresh cilantro
1 tablespoon fresh lemon juice
½ teaspoon coarse salt (kosher or sea salt)
Hot cooked brown rice, if desired
Plain yogurt (oponal; delete for the fast)
In a 3-quart saucepan, heat oil over medium heat. Cook onion, garlic, gingerroot,
and curry powder in oil about 2 minutes, srring frequently, unl onion is tender.Sr
in chickpeas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15
minutes, srring occasionally. Sr in cilantro, lemon juice, and salt. Serve over rice;
top each serving with yogurt if using. Reprinted from beycrocker.com
African Sweet Potato Curry
2 cups sweet potato, diced
1 onion, diced
3 cloves garlic, crushed
1 tablespoon grated ginger
1 teaspoon ground cardamom
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon cinnamon
½ teaspoon cayenne pepper
1 red pepper, diced
2 cups canned diced tomatoes
1 cup vegetable stock
2 cups fresh spinach, torn
½ cup fresh coriander, chopped
½ cup sweet peas, frozen
olive oil
In a large pan, heat the oil then fry the onion and garlic unl translucent. Add the
cardamom, coriander, cumin, cinnamon, ginger, and cayenne pepper and fry for a
minute or so, unl aromac. Add the diced sweet potato and cook, srring, for 3 – 4
minutes. Add the red pepper, chopped tomatoes, and vegetable stock and sr, then
put the lid on the pan and cook for at least 30 minutes, unl the sweet potato is
tender. If you have me to leave it for an hour at this stage, do so!
Sr in the frozen peas and cook for 5 more minutes. Add the spinach and fresh
coriander, and cook for 2 – 3 more minutes. Remove from heat and serve with
brown rice. This is one of those dishes that tastes even beer the next day!
Contributed by Kelsey Clevenger
23
Marinated Roasted Vegetables
1
small to medium zucchini
1 small to medium yellow squash
1 red pepper
1 orange pepper
1 yellow pepper
½ medium red onion
2 cloves garlic, minced
Preparaon Time: 60 minutes Cooking Time: 60 minutes
Wash all the vegetables. Cut zucchini and yellow squash into chunks or slices (a
lile bigger than bite-size). Place in large bowl. Wash and seed peppers. Cut into
strips or chunks about the same size as the squash. Add to the squash. Cut onion
into smaller pieces than other vegetables. Add onion and minced garlic to the oth-
er vegetables. Take one small “tree” of the fresh rosemary and pull the lile sprigs
o and add the sprigs to the vegetables. Place vinegar and tamari into a small
bowl. Whisk together. While connuing to whisk together, pour olive oil in a slow
stream into mixture. Whisk unl combined well. Pour marinade over top of vege-
tables. Add cayenne to taste. Gently sr everything together. Place cover on top of
bowl. Allow to marinate for at least an hour, srring occasionally; can be up to
three hours. Then spoon vegetables into stainless steel baking pan, including small
amounts of the marinade if any is le in bowl. (It may be all absorbed.) Bake at
350 degrees for 30 minutes. Gently sr vegetables and bake for 30 more minutes
or unl so, glazed and lightly browned. Serves 8.
Notes: I use an organic balsamic vinegar since it has no added sultes. Most
other balsamic vinegars have numerous preservaves in them. Tamari is a
fermented soy sauce. I use organic tamari made from organic soybeans.
Sharon Graham, sharonshealthyrecipes.com
Yukon Vegetable Bake
1 pound Yukon Gold potatoes,
unpeeled and cut into ½” cubes
1 cup fresh corn kernels (about 2 ears)
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon dried basil
½ teaspoon salt
Preheat oven to 425 degrees. Mix potatoes and corn in a large bowl. Add 1 table-
spoon olive oil, basil, salt, and pepper. Sr well. Place on an 11 x 17-inch baking
sheet. Bake about 25 minutes or unl potatoes are tender, srring halfway
through cooking me.
When potatoes have about ve minutes of cooking me remaining, heat 1
tablespoon olive oil in a large skillet over medium heat. Add onion slices and zuc-
chini. Cook unl vegetables are slightly browned. Sr in garlic, and cook about
30 seconds, srring constantly so garlic doesn’t burn. Add potatoes and corn. Sr
well, and cook another 5 minutes before serving.
1 stem fresh rosemary
3 tablespoons organic
balsamic vinegar
2 tablespoons organic tamari
¼ cup olive oil
⅛ teaspoon pepper
1 cup thinly-sliced onion
2 cups chopped zucchini,
unpeeled, cut into ¼” rounds
2 cloves garlic, minced
24
STUFFED BAKED POTATOES
How to Bake a Potato – white potatoes
What You Need:
One russet potato per person
Oponal: Olive Oil, Salt, Pepper
Equipment: A fork, a baking sheet covered in foil (oponal)
1. Heat the Oven to 425°F - Turn on the oven while you're preparing the potatoes.
2. Scrub the Potatoes - Scrub the potatoes thoroughly under running water and pat
them dry. You don't have to remove the eyes, but trim away any blemishes with a
paring knife.
3. Season the Potatoes - (oponal—some people prefer to bake the potato as is)
Rub the potatoes all over with a lile olive oil. It's easiest to use your hands, but a
pastry brush also works ne. Generously sprinkle the potatoes on all sides with salt
and pepper.
4. Prick with a Fork - Prick the potatoes in a few places with the nes of a fork. This
allows steam to escape from the baking potato.
5. Bake the Potatoes - You can bake the potatoes directly on the oven rack, or you
can place them a few inches apart on a foil-lined baking sheet. Bake the potatoes
for 50-60 minutes. Flip them over every 20 minutes or so and check them for done-
ness by piercing them with a fork. Potatoes are done when the skins are dry and
the insides feel completely so when pierced.
Notes:
To cut down the baking me, microwave the potatoes for 3 – 4 minutes
before baking.
For soer skins, wrap the potatoes in foil before baking.
If you’re baking other items at a lower temperature, bake the potatoes
alongside and just allow longer baking me
Sweet potatoes
Baking sweet potatoes is much like baking white potatoes,
with these changes:
Heat oven to 375 degrees Fahrenheit and bake for
about 45 minutes or unl done.
Because of the sweet syrup that may escape from
sweet potatoes, do not place them directly on the
oven rack unless they are wrapped in foil.
NO TIME TO BAKE POTATOES?
Wash either white or sweet potatoes as above but DO
NOT DRY. Place 6 – 8 damp potatoes in a crock pot. Cover and cook 4 hours on high
or 6 – 8 hours on low.
Leover potatoes may be refrigerated to use another me.
Now let’s get creave with ways to top or stu your potatoes...
TOPPINGS FOR BAKED POTATOES
A large baked potato with a substanal topping can actually become a meal in it-
self, or use a smaller potato for a hearty side. Some of these toppings require a lile
eort; others are right out of the cupboard or fruit basket or make good use of
leovers. Use these as a springboard for your own creavity.
25
For white potatoes:
caramelized onions (recipe follows)
sautéed peppers and onions
sautéed veggies of all types
guacamole and chopped tomato
canned diced tomatoes heated with black
beans and corn salsa
lenl chili (great way to use leover chili)
For sweet potatoes:
unsweetened applesauce and a sprinkle
of cinnamon
black beans mixed with mango chunks
pineapple dbits and mandarin oranges
fruit salsas (see Peach Salsa on page 40)
Caramelized Onions
2 large yellow onions
3 tablespoons olive or coconut oil
Peel and slice (or dice) the onions. It's important to have all the onion pieces rough-
ly the same size and shape so they cook evenly. Otherwise, smaller pieces will burn
before the larger ones caramelize.
Heat a heavy skillet over medium heat, then add the oil and connue to heat. Once
the oil is nice and hot, add the onions. They should sizzle when they hit the oil, but
the oil shouldn't be so hot that they splaer and pop.
Sr them together immediately so each onion piece is coated with some of the oil.
The temperature of the oil will drop. Now let the onions cook, srring up o the
boom frequently, so each onion piece gets roughly the same amount of me in
contact with the oor of the pan.
Keep srring from me to me, perhaps every 15 to 30 seconds. The onions will
lose as much as two-thirds of their volume as the water within them evaporates,
and then they'll begin to brown.
Once browning begins, you may wish to lower the heat; then you run a much lower
risk of burning the onions. Either way, watch them closely at this point and sr
more frequently. As the sugar within them caramelizes, they'll go from light tan to
golden to deep brown. Don't cook past a mahogany color, because they're at great
danger of burning about now. When the desired color is reached (aer at least 10
to 20 minutes), transfer the onions to a cool plate or bowl at once so they stop
cooking.
Stir Fry Veggies I
2 small onions
2 red bell peppers
2 bunch broccoli florets
4 zucchini
2 small can sliced water chestnuts
Sauté first three ingredients in olive oil and soy sauce until slightly tender. Add
zucchini and just before done add water chestnuts and baby corn. Sprinkle with
sesame seeds. Let simmer for 2 – 3 minutes and serve over brown rice. Serves 8.
2 cans baby corn (find in Asian food section)
2 tablespoons olive oil
½ cup soy sauce
cooked brown rice
sesame seeds
26
Sr Fry Veggies II
1 tablespoon sesame oil
3 green onions, nely chopped
1 tablespoon fresh ginger, minced
4 cups fresh broccoli, chopped
½ pound fresh green beans, chopped
2 carrots, peeled and sliced diagonally
2 cloves garlic, minced
4 cups greens, chopped (kale, bok choy,
spinach, collards, etc.)
1 can sliced water chestnuts, drained
3 cups cooked brown rice
2 tablespoons soy sauce (or tamari)
1½ cups peas (if frozen, run under water to thaw)
½ cup toasted sliced almonds
Heat a deep skillet or wok over medium heat for about 1 minute. Add oil and heat
for 1 minute.
Add green onions and ginger. Sauté for 5 minutes. Add broccoli, green beans,
carrots, and garlic. Sr fry for 8-10 minutes. Add greens and toss for about 2 minutes
or unl greens are wilted. Sr in water chestnuts, brown rice, soy sauce or tamari,
peas, and almonds. Serve over rice. Serves 4. Contributed by Greg Dielhl
Indian Lenls and Rice
8 medium green onions, chopped (½ cup)
1 tablespoon nely chopped gingerroot
⅛ teaspoon crushed red pepper
2 cloves garlic, nely chopped
5¼ cups vegetable broth
1½ cups dried lenls, sorted & rinsed
1 teaspoon turmeric
½ teaspoon salt
1 large tomato, chopped
¼ cup shredded coconut, preferably unsweetened
2 tablespoons chopped fresh mint leaves or 2 teaspoons dried mint
3 cups hot cooked rice, preferably brown during the fast
1½ cups plain yogurt (oponal; omit during Daniel Fast)
Spray a 3-quart saucepan with cooking spray. Cook onions, gingerroot, red pepper,
and garlic in saucepan over medium heat 3-5 minutes, srring occasionally, unl
onions are tender. Sr in 5 cups of the broth, lenls, turmeric, and salt. Heat to boil-
ing; reduce heat. Cover and simmer 25-30 minutes, adding remaining broth if need-
ed, unl lenls are tender. Sr in tomato, coconut, and mint. Serve over rice.
27
Bean Curry & Rice
2 tablespoons olive oil
1 large white onion, chopped
½ cup dry lenls
2 cloves garlic, minced
3 tablespoons curry powder
1 teaspoon ground cumin
1 pinch cayenne pepper
1 can crushed tomatoes (28-ounce)
1 15-ounce can garbanzo beans, drained & rinsed
1 8-ounce can kidney beans, drained & rinsed
½ cup raisins
8 cups cooked brown rice
Heat the oil in a large pot over medium heat and cook the onion unl tender.
Mix in the lenls, garlic, curry powder, cumin, and cayenne pepper. Cook and sr for
two minutes.
Sr in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt &
pepper.
Reduce to low and simmer at least one hour, srring occasionally. Serve with rice.
Contributed by Greg Diehl
Spanish Rice
2 tablespoons olive oil
½ cup chopped onion
1 clove garlic, minced
½ cup chopped celery
1 medium carrot, chopped
½ of a red pepper, chopped
1 28-ounce can organic chunky tomato sauce
½ teaspoon basil
½ teaspoon oregano
3 teaspoons chili powder
1 teaspoon sea salt
2 cups cooked brown basma rice
Sauté onions and garlic in oil. Add celery, carrot, pepper, and spices and sauté a few
more minutes unl vegetables are so. Add tomato sauce and rice. Simmer for
about twenty minutes unl hot and bubbly. Serves 6.
Sharon Graham, sharonshealthyrecipes.com
28
Three-Bean Indian Dal
2 tablespoons olive oil
1 medium red onion, diced
½ cup celery, sliced thin
4 cloves garlic, minced or pressed
1 small green pepper, diced
1 teaspoon sea salt
½ teaspoon white pepper
1 tablespoon celery seed
1 tablespoon ground cumin
Heat oil in large soup pot and sauté onion, celery, garlic, green pepper, salt and
white pepper unl green pepper is tender. Add celery seed, ground cumin, corian-
der, and ginger and sauté 3 minutes longer. Core tomatoes and dice. Add to onion
and pepper mixture, and sauté unl tomatoes are so and juicy. Add water, lenls,
black beans, garbanzo beans and cilantro to soup pot and simmer, covered for 10-15
minutes. Serve hot, garnished with cilantro. Annee Reeder, The Daniel Fast
Lenl-Spinach “Meatballs”
½ cup dry lenls, sorted and rinsed
1 ½ cups vegetable broth or water
½ cup diced onion, divided
1 clove garlic, minced
1 ½ teaspoons extra-virgin olive oil
1 cup nely chopped white buon mushrooms
½ (10-ounce) package frozen chopped spinach, thawed, squeezed dry
½ cup oat our
2 tablespoons nely chopped walnuts
2 tablespoons axseed meal
1 teaspoon dried basil
1 teaspoon dried parsley
½ teaspoon garlic powder
½ teaspoon salt
Place lenls and broth in a medium saucepan and bring to a boil. Lower heat, and
add ¼ cup onions, and garlic. Cover, and simmer with lid lted for 45 minutes. While
lenls cook, heat olive oil over medium-low heat in a large skillet. Add ¼ cup onions,
mushrooms, and spinach, and sr to coat. Cook 5 minutes, srring frequently. Set
aside. When lenls are done cooking, drain any water that remains and sr into mix-
ture of onions, mushrooms, and spinach. Add oat our, walnuts, axseed meal, basil,
parsley, garlic powder, and salt. Sr well. Transfer to a food processor or blender,
and process 10 – 15 seconds or unl smooth. Form mixture into balls (about 2 table-
spoons per ball), and place on an 11 by 17-inch baking dish that has been rubbed
with olive oil. Bake 30 minutes. ulmatedanielfast.com
2 teaspoons coriander
2 tablespoons fresh ginger,
grated
2 large tomatoes
3 cups water
1 cup cooked lenls
1 cup black beans, cooked
1 cup garbanzo beans
¼ cup cilantro, chopped
29
SNACKS & DESSERTS
Peach-Banana Nice Cream
1 cup unsweetened plain almond milk
¼ cup creamy almond buer
2 bananas, sliced and frozen, divided
3 peaches, pied, chopped and frozen, divided
Put almond milk, almond buer, and half of the
bananas and peaches into the food processor and purée, srring oen, unl
smooth. Add remaining bananas and peaches and repeat again unl smooth. For
so serve texture, serve immediately. Or for a scoopable treat, transfer to a freez-
er-proof container, cover and freeze unl solid, 4 to 6 hours. (If freezing, set aside
at room temperature for 10 to 15 minutes before scooping.)
Sweet & Spicy Mixed Nuts
½ cup raw almonds
½ cup raw pecans
½ cup raw walnut halves
1 tablespoon Date Honey (see recipe on page 31)
1 tablespoon water
1 teaspoon extra-virgin olive oil
½ teaspoon chipotle chile seasoning
¼ teaspoon salt
Preheat oven to 250. Line an 11 x 17-inch baking sheet with parchment paper or
lightly rub with olive oil, set aside. Put nuts in a large bowl. In a separate smaller
bowl, mix date honey, water, olive oil, chipotle chile seasoning, and salt. Use a fork
or small whisk to combine. Pour over nuts; sr unl well coated. Spread nuts even-
ly on baking sheet. Bake 1 hour, srring about halfway through cooking me. Cool
and serve. Store in an airght container. Yield: 6 servings (about ¼ cup each)
ulmatedanielfast.com
Frozen Banana Bars
2 medium bananas, peeled, sliced (about 2 cups)
1 cup roughly chopped dates
1 cup roughly chopped raw cashews
Instrucons: Place bananas, dates, and cashews in a food processor or blender.
Process about 30 seconds or unl smooth. Transfer to an 8 x 8-inch baking dish.
Place in freezer 3–4 hours or unl rm. To serve, cut into 2 x 2½–inch bars and
serve. Store in freezer. Yield: 12 bars ulmatedanielfast.com
Vegan PB & J Energy Bars
1¾ cup pied dates
½ cup unsweetened dried cranberries
¼ cup natural peanut buer
¼ cup whole raw almonds
½ cup instant plain oats (gluten free if you need!)
Soak the dates in warm water for 15 minutes, and drain. Place dates, dried cran-
berries, almonds, peanut buer, and oats in a food processor and blend unl com-
bined well. Scoop mixture into a square baking pan, and rmly press down to
make an even layer. Place in the freezer for 30 minutes to set, then cut into 8 rec-
tangle bars. Store in the freezer or fridge. Contributed by Kelsey Clevenger
30
Pina Colada Sorbet
1 cup frozen pineapple chunks
½ cup coconut juice, no sugar or addives
(available at Whole Foods)
Blend in a blender or NutriBullet. Place in a
container and freeze 1 – 2 hours, unl scoopable but
not frozen solid. Contributed by Kelsey Clevenger
Blueberry Mango Sorbet
2 cups frozen blueberries
2 cups frozen mango chunks (1-inch cubes)
Mix blueberries and mango in a blender unl smooth, or feed through a juicer
with the blank aachment in place. Yield: 4 servings (about ½ cup each).
ulmatedanielfast.com
Whole Wheat Torllas
2 cups whole wheat our
½ teaspoon salt
Mix our and salt in bowl. Add olive oil and sr unl well combined. Add warm
water 1 tablespoon at a me unl the mixture starts to pull away from the sides of
the bowl. Knead dough on oured board for about 3 minutes (20 folds). Allow
dough to rest for 15 minutes.
Roll dough into sausage-shape and then cut into 12 equal parts and shape into
lile balls. With a rolling pin, roll each ball into a torlla (for best results, roll out
from the center). Heat a sck-free skillet over medium heat; fry the torllas for
about 30 seconds on each side for so torllas or longer for crisp torllas. Keep
torllas warm by placing in a torlla holder or wrap in a kitchen towel. Makes 12.
danielfast.wordpress.com
Brown Rice Torlla Chips
These come highly recommended by Greg Diehl. He suggests you
forget the me-consuming part of cung into triangles—fry the
torllas whole and store in zip-top bags. Break them up as you use
them.
1 or 2 brown rice torllas per person (available at Food Lion in the
freezer in the natural foods secon)
Extra light olive oil or grape seed oil
Pour enough oil in pan to coat the boom. Slide in a whole torlla. Turn over
when just slightly brown. When second side is browned, remove, drain, and salt.
Almond Buer Bites
½ cup almond buer
¼ cup raw sunower seeds
¼ cup raisins
Mix all ingredients in a bowl unl well combined. Use a ½-tablespoon measuring
spoon or a large melon ball scoop to form mixture into small balls. Place in an 8 by
8-inch baking dish, and freeze unl rm. Serve frozen or just slightly thawed.
Makes about 18. Yield: 6-8 servings (serving size: 2-3 balls)
Contributed by Amy Wiggins
¼ cup chopped almonds
2 tablespoons unsweetened shredded coconut
¼ teaspoon cinnamon
2 tablespoons olive oil
½ cup warm water
31
DIPS & SPREADS
Date Honey
1 cup pied dates
½ teaspoon cinnamon
1 cup water
Instrucons: Pour dates and water into a small saucepan, making sure dates are
completely covered (add addional water if necessary). Bring to a boil over high
heat. Reduce heat to low and simmer 45–60 minutes or unl dates are very so
and broken down. Remove from heat, and allow to cool slightly for about 15
minutes. Pour mixture (including liquid) into a blender or food processor and pu-
ree unl completely smooth. Sprinkle in cinnamon and sr well. Store in a sealed
container in refrigerator. 12 servings (about 1 tablespoon each) Use as a spread
for apple slices, rice cakes, etc. ulmatedanielfast.com
Hummus
If you haven’t tried hummus for a while, you might be
pleasantly surprised by the wide variety of avors
available. This protein-rich dip has come a long way.
You can nd a huge selecon in many markets. Be sure
to choose those without preservaves. They are there,
but it will take a lile invesgave work!
Hummus is also quite easy to make at home. Here are
two recipes for you to try.
3 cups chickpeas (garbanzo beans)
6 tablespoons tahini*
2 tablespoons chopped garlic
Juice of 2 lemons
3 tablespoons chopped jalapenos (from a can)
See instrucons below.
Hummus II
1 15-ounce can garbanzo beans,
drain & reserve liquid
2 cloves garlic
¼ cup olive oil
¼ cup tahini*
3 tablespoons lemon juice
For both recipes: Puree in food processor unl desired consistency. Serve with raw
vegetables and other dippers.
* Tahini is a sesame seed paste. At the Harris Teeter where I shop it’s located with
the nut buers, near the peanut buer.
2 tablespoons jalapeno liquid
2 tablespoons olive oil
Handful of chopped cilantro
1 teaspoon salt
2 tablespoons bean liquid
½ teaspoon sea salt
¼ teaspoon paprika
pinch cayenne
2 tablespoons fresh parsley
32
Guacamole
2 avocados, peeled and cut up
1 medium onion, nely chopped (about ½ cup)
1 or 2 green chili peppers, nely chopped (or
4-ounce can)
1 tablespoon lemon juice, preferably fresh
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
1 medium tomato, nely chopped (about
¾ cup)
Mash avocados. Mix in remaining ingredients except tomatoes and beat unl
creamy. Sr in tomato. Cover and refrigerate at least one hour. Makes about 2
cups. Contributed by Bonnie Kyle
Black Bean Dip
1 tablespoon extra-virgin olive oil
1 cup diced onion
1 cup diced red bell peppers
1 clove garlic, minced
½ cup water
Heat olive oil in a large skillet over
medium heat. Add onions and red peppers, and cook unl onion is so and translu-
cent. Sr in garlic, and cook for 30 seconds, srring frequently so garlic doesn’t
burn.
Place water and 2 cups beans in food processor or blender; process unl smooth.
Pour the pureed beans into skillet and sr. Add the remaining beans, parsley rose-
mary, salt, and pepper. Reduce heat to low and cook 15 minutes, srring occasion-
ally. Transfer to a serving dish and serve warm. Yield: 6 servings (about ½ cup each)
SALADS
Basic Salad
Have fun during the Daniel Fast experimenng with dierent types of
salads. If you are basically a leuce-tomato-cucumber type of salad
maker, try other veggies that you like and don’t forget other add-ins like
unsweetened or naturally sweetened dried fruits, raisins, nuts, sunower
seeds, etc. See the salad dressing secon for help with dressings.
Mango and Black Bean Salad
1 15-ounce can black beans, drained and rinsed
2 cups fresh mango, diced
1 cup sweet red bell pepper, diced
6 green onions, thinly sliced
¼ cup cilantro leaves, chopped
¼ cup fresh lime juice
1 tablespoon olive oil
1 seeded jalapeno pepper, minced (or hot sauce to taste)
Salt to taste
Combine ingredients in a bowl. Toss and serve.
2 15.5-ounce cans black beans, rinsed & drained
2 tablespoons fresh parsley (or 1½ tsp. dried)
½ teaspoon dried crushed rosemary
¼ teaspoon salt
⅛ teaspoon pepper
33
Cinnamon-Raisin Carrot Salad
2 cups peeled, shredded carrots
1 cup shredded red cabbage
1 apple, cored, unpeeled, cut
into 1-inch matchscks (about 1 ½ cups)
Dressing: ⅓ cup unsweetened apple juice, 1 teaspoon cinnamon
Mix carrots, cabbage, apple, raisins, pecans, and sunower seeds kernels in a large
bowl. In a smaller bowl, add apple juice and cinnamon. Use a whisk to combine,
and pour over carrot mixture. Sr well to coat. Place in refrigerator 1–2 hours or
unl cool. Serve chilled. Yield: 10 servings (serving size: ½ cup)
Pineapple-Kiwifruit Salad
6 cups fresh spinach leaves, torn, stems removed, lightly packed
1 (8-ounce) can pineapple dbits, drained, juice reserved
5-6 kiwifruit, peeled, cut into half moons
¼ cup diced red onion
Wash spinach leaves well, and place in a large serving bowl. Top spinach with pine-
apple, kiwifruit, and red onion. Pour pineapple juice over all and toss gently.
Yield: 6 servings (serving size: about 1 cup)
Taco Salad
1 (14.5-ounce) can corn kernels, drained
1 (15.5-ounce) can pinto beans, undrained
¼ teaspoon garlic powder
¼ teaspoon salt
1 tablespoon extra-virgin olive oil
½ cup diced onion
1 (15-ounce) can black beans, rinsed and drained
½ tablespoon taco seasoning (see page 40)
2 cups torn romaine or iceberg leuce
Garnishes: Avocado slices, chopped green onions, sliced olives, and/or diced
tomatoes
Preheat oven to 425 degrees. Spread corn kernels out in one layer on a lightly
oiled 11 x 17-inch baking sheet. Bake for 20-25 minutes, or unl corn is browned
and slightly crunchy.
While corn is roasng, place pinto beans in a small saucepan over medium heat.
Add garlic powder and salt. Cook 10 minutes, srring occasionally. Using a fork or
potato masher, mash beans unl they are the consistency of refried beans. Lower
heat, and connue to cook unl some of the liquid has evaporated and beans have
thickened, about 10 minutes more. Sr frequently to avoid scalding beans on the
boom of the pan.
Heat olive oil over medium heat, and add onions. Cook unl onions are so and
translucent. Add black beans, corn, and taco seasoning. Sr well to coat. Reduce
heat to low, and keep warm unl pinto beans are done. To serve, place about ½
cup leuce on each plate, and top with 1/4 cup pinto beans and a heaping ½ cup
of black bean and corn mixture. Add desired toppings to salad.
Yield: 4 servings (about 1½ cups each) ulmatedanielfast.com
½ cup raisins
¼ cup chopped pecans (or walnuts)
2 tablespoons raw sunower seed kernels
34
QUINOA (pronounced KEEN-wah) is a high protein seed that has a uy, slightly
crunchy texture. Though it looks like couscous and is eaten like a grain, it's actually a
cousin of spinach, Swiss chard, and other leafy greens. It's wonderful when cooked
right—the key is not to follow the package's instrucons, which always call for too
much liquid and results in way too mushy quinoa. The ideal rao is one cup of qui-
noa to 1
2
/
3
cups of liquid.
(Source: Jennifer Segal, the chef behind the food blog, Once Upon a Chef)
SUPER EASY QUINOA AND BROWN RICE
Does the thought of cooking grains like quinoa and brown rice inmidate
you? NO MORE! Several stores (Trader Joe’s and Whole Foods for start-
ers, but check out others, too) now oer FROZEN rices and quinoa. Three
or four minutes in the microwave and you’re all set to go!
Easy Quinoa Salad
2 pouches Trader Joe’s frozen quinoa
One or handfuls of grape tomatoes
4 green onions, sliced (both white and green secons)
1 small can sliced black olives
⅓ cup slivered almonds (purchase in baking secon in store)
1 fresh lemon
2 tablespoons olive oil
salt and pepper to taste
Microwave quinoa as directed and allow pouches to cool for 10-15 minutes.
Transfer quinoa to a large bowl and u with a fork. Cut tomatoes in half and slice
onions. Add to quinoa with drained sliced olives and almonds. Heat lemon in
microwave about 30 seconds. Cut in half and squeeze juice over the salad. Drizzle
olive oil over all. Toss with a fork and season to taste with salt and pepper. Chill in
refrigerator before serving.
As you get comfortable making this salad, experiment by adding your favorite
veggies and spices.
Cranberry & Cilantro Quinoa Salad
1½ cups water
1 cup uncooked quinoa, rinsed
¼ cup red bell pepper, chopped
¼ cup yellow bell pepper, chopped
1 small red onion, nely chopped
1½ teaspoons curry powder
¼ cup chopped fresh cilantro
1. Pour the water into a saucepan, and cover with a lid. Bring to a boil over high
heat, then pour in the quinoa, recover, and connue to simmer over low heat
unl the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl,
and chill in the refrigerator unl cold.
2. Once cold, sr in the red bell pepper, yellow bell pepper, red onion, curry
3. powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to
taste with salt and pepper. Chill before serving.
1 lime, juiced
¼ cup toasted sliced almonds
½ cup minced carrots
½ cup naturally sweetened dried
cranberries
salt and ground black pepper to taste
35
Quinoa with Corn, Tomatoes, Avocado, and Lime
2 tablespoons olive oil, divided
½ cup chopped yellow onion, from one small onion
1 cup pre-washed quinoa (if not pre-washed, follow
package instrucons for rinsing)
1
2
/
3
cups low sodium vegetable broth
1 teaspoon salt, divided
1 cup chopped tomatoes, from 2 medium tomatoes
1¼ cups fresh cut cooked corn, from 2 cobs
2 scallions, white and green parts, nely sliced
1 small jalapeno pepper, seeded and nely chopped
⅓ cup chopped fresh cilantro
2 tablespoons lime juice, from 1 large lime
1 avocado, cut into bite-sized chunks
Heat 1 tablespoon olive oil in a medium sauce pan over medium-low heat. Add on-
ions and cook, srring frequently, unl so and translucent, about 5 minutes.
Add quinoa to onions and connue cooking, srring constantly, for 3-4 minutes. Add
vegetable broth and sr in ½ teaspoon salt. Turn heat up to high and bring to a boil.
Cover pan ghtly with lid, turn heat down to low and simmer for 17-20 minutes,
unl liquid is absorbed and quinoa is cooked. Transfer cooked quinoa to mixing bowl
and chill in refrigerator.
When quinoa is cool, add remaining tablespoon olive oil, tomatoes, corn, scallions,
jalapeno, cilantro, remaining ½ teaspoon salt and lime juice. Taste and adjust sea-
soning if necessary. Right before serving, scaer avocado chunks over top.
Contributed by Amy Wiggins
Quinoa Salad with Yellow Tomatoes & Kalamata Olives
3 cups cooked quinoa
1 clove garlic, peeled
A handful of sweet grape tomatoes—yellow is low acid and delicious
1 carrot, grated
4 scallions, sliced (both white and green secons)
¼ cup Kalamata olives, whole or pied and chopped
⅓ cup slivered nuts—pecans, almonds, or
walnuts
Sea salt and pepper, to taste
¼ cup chopped cilantro
Extra virgin olive oil
Juice of 1-2 lemons or limes, depending on size
Rub the clove of raw garlic inside a glass or ceramic salad bowl.
While the quinoa is sll a bit warm but not steaming hot, scoop it into the bowl and
u with a fork.
Halve or quarter the yellow tomatoes and add them to the bowl. Add the grated
carrot, scallions, olives, and nuts. Toss lightly to combine.
Season with the salt and pepper. Add the cilantro. Drizzle the salad with extra virgin
olive oil—enough to moisten. Toss to distribute. Squeeze a lemon or lime all over
the salad and toss. Taste test and adjust seasonings. Cover and chill unl serving—at
least one hour, but more is beer. Contributed by Greg Diehl
36
Diane's Tabbouleh
(Middle Eastern salad—great for a large gathering)
¾ cup ne bulghur wheat (found at a Middle Eastern deli or restaurant like Azar’s)
3 – 4 large bunches of parsley
1 bunch green onions
6 – 8 tomatoes (Depending on size. Wash with veggie wash to remove impuries)
Juice of 4 large fresh lemons (or 5 small ones) to make ¼ - ½ cup juice
Extra virgin olive oil, about ½ - ¾ cup.
Fresh or dried mint (3 tablespoons)
Salt
Place the bulghur wheat in the center of a large clean cloth napkin. Gather
the corners together and e the napkin with a rubber band so that the
bulghur will remain inside. Place this in a bowl of clean water for 10-15
minutes so that the bulghur will absorb the water. Aer this me, remove
the bulghur from the water and squeeze the cloth napkin so that all the
water has been removed. Set aside the bulghur.
Rinse the bunches of parsley thoroughly and let drain. Trim o the stems
and discard. Cut the owering poron of the parsley into ny pieces. I gath-
er one bunch and take a sharp knife to chop. Place in a large bowl.
Slice the green onions in small pieces. Add to bowl of parsley.
Cut the tomatoes in very small pieces. Add to bowl of parsley.
Add the bulghur wheat and mix all ingredients well with spoon.
Add mint
Add olive oil and lemon juice to taste (at least ½ cup of olive oil and ¼ cup of
lemon juice
Season with salt. Sr well.
Always good to let set so that all the avors can absorb (i.e., overnight).
Bon appete! Contributed by Diane Chandler
Southwest Corn & Black Bean Salad
1⅓ cups corn kernels, fresh or frozen
⅓ cup pine nuts
¼ cup lime juice
2 tablespoons extra virgin olive oil
¼ cup chopped fresh cilantro
2 14.5-ounce cans black beans, rinsed
2 cups shredded red cabbage
1 large tomato, diced
½ cup minced red onion
Place pine nuts in a small dry skillet over
medium heat and cook, srring unl
fragrant and lightly browned, 2 to 4 minutes.
Whisk lime juice, oil, cilantro, salt, and pepper in a large bowl. Add the corn, pine
nuts, beans, cabbage, tomato, and onion; toss to coat. Refrigerate unl ready to
serve. Add freshly ground pepper and salt to taste just before serving.
Contributed by Greg Diehl
37
Organic Bean Salad with Corn & Avocado
1 15-ounce can organic pinto beans (rinsed and drained)
1 15-ounce can organic black beans (rinsed and drained)
1 15-ounce can organic kidney beans (rinsed and drained)
1 15-ounce can organic corn (rinsed and drained, or the corn from 3 ears of fresh,
locally grown corn)
1 medium red onion, chopped ne.
1 cup grape or cherry tomatoes (halved)
1 jalapeño pepper (cut into very small pieces. I use rubber gloves to cut this, as it
can really burn the skin.)
½ cup chopped fresh cilantro
⅓ cup fresh lime juice
4 tablespoons extra virgin olive oil
½ teaspoon sea salt, to taste.
2 peeled and diced fresh avocados
Combine all beans and corn in one large bowl.
Sauté chopped jalapeno pepper in olive oil 'l tender. Drain and add to beans. Add
chopped red onion, tomatoes, and chopped cilantro. Mix well. Add lime juice, olive
oil, and salt. Mix well.
When serving, top with avocado pieces. Bean salad lasts a few days, although the
avocado will not. Enjoy! Contributed by Diane Chandler
Beauful Green Salad
8 cups baby spinach
½ of a medium red onion, sliced and separated into rings
1 cucumber, seeded and cut into ½” chunks
1 large can mandarin oranges
1½ cups naturally sweetened dried cranberries
1 cup roasted sliced almonds
1 cup balsamic salad dressing*
Place servings of spinach on salad plates. Top with red onion, cucumber chunks,
orange slices, cranberries, and sliced almonds in that order. Drizzle with dressing.
*Or see the recipe for Orange-Poppy Seed Dressing in the salad dressing secon.
Strawberry Spinach Salad
8 cups torn fresh spinach, loosely packed
2 cup chopped strawberries
4 teaspoons sunower seed kernels
1 teaspoon sesame seeds
½ teaspoon poppy seeds
Apple-Cinnamon Salad Dressing (see
salad dressing secon)
Combine all ingredients. Toss with dressing just before serving.
38
SALAD DRESSINGS & CONDIMENTS
Basic Oil & Vinegar Dressing
It’s perfectly ne to add oil and vinegar directly to your salad and
season to your liking. If you’ve never done that and wonder about
proporons, here’s a simple recipe to help you.
3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar (or apple cider vinegar)
Salt & pepper
Place oil and vinegar in a small bowl and whisk together; season to taste. Pour over
your salad and enjoy.
Apple-Cinnamon Salad Dressing
¼ cup extra-virgin olive oil
¼ cup unsweetened apple juice
1 tablespoon fresh lemon juice
1 tablespoon diced red onion
¼ teaspoon cinnamon
Combine all ingredients in a covered glass jar, and shake well. Refrigerate unl
ready to use. Use for strawberry spinach salad or other salads—especially ones with
fruit and/or berries.
Lemon Olive Oil Dressing
⅓ cup fresh lemon juice (1 large lemon)
¾ cup olive oil
1 – 2 tablespoons tamari (soy) sauce
2 large cloves garlic, crushed
Fresh ground black pepper to taste
Shake all ingredients in a bole. Toss with fresh salad greens. Store leover dressing
in refrigerator. Contributed by Greg Diehl
Creamy Avocado Salad Dressing
1 ripe avocado
1 tablespoon extra virgin olive oil
1 teaspoon garlic salt
Juice of ½ lemon
Mash avocado into paste-like consistency. Add garlic salt, lemon juice, and EVOO.
Whisk unl blended. Spoon over salad and enjoy!
Adjust the quanty of ingredients based on how many people you need to serve.
Start out with the smallest amount of oil and adjust from there. (Add addional
avocados to serve more people, and add more oil to make the dressing creamier.)
Contributed by Kelsey Clevenger
39
Herbal Vinaigree
1 clove garlic
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
½ cup organic olive oil
¼ teaspoon sea salt
½ teaspoon basil
½ teaspoon marjoram
½ teaspoon parsley
½ teaspoon tarragon
½ teaspoon thyme
⅛ teaspoon cayenne pepper
Place garlic, lemon juice and Dijon mustard in blender or food processor. Blend
briey. Slowly drizzle olive oil into blender while blender is running. Blend unl
mixture is combined. Stop and add salt, herbs, and cayenne. Blend briey again
unl mixed. Tastes more avorful when served at room temperature. Refrigerate
leovers. Sharon Graham, sharonshealthyrecipes.com
Creamy Cucumber Dressing
2 cups cut-up cucumbers
1 clove garlic
2 tablespoons chopped onion
3 tablespoons fresh lemon juice
½ teaspoon sea salt
1 teaspoon dried dill
dash cayenne pepper
½ cup organic olive oil
Peel and cut up cucumbers to equal 2 cups. Place in blender. Add peeled garlic.
Slightly chop onion and add to blender. Add lemon juice, salt and cayenne. Blend
unl combined. Add dill and mix in. Then drizzle in olive oil while blender is mixing
on slow speed. Blend unl oil is incorporated into dressing. Refrigerate unl ready
to use.
NOTE: The recipe also calls for 1 tablespoon agave nectar, a natural sweetener,
which you can add after the Daniel Fast. Add it with the dill.
Sharon Graham, sharonshealthyrecipes.com
Orange-Poppy Seed Salad Dressing
¼ cup extra-virgin olive oil
¼ cup orange juice
2 tablespoons fresh lemon juice
1 tablespoon diced red onion
½ teaspoon poppy seeds
¼ teaspoon orange zest
⅛ teaspoon dry mustard
⅛ teaspoon salt
Combine all ingredients in a covered glass jar, and shake well. Refrigerate unl
ready to use.
40
Curry Ranch Dressing
1 cup soaked raw cashews*
½ cup fresh ltered water
1 tablespoon fresh lemon or lime juice
½ to 1 teaspoon mild curry powder, to taste
¼ teaspoon organic garlic powder
¼ teaspoon organic onion powder
Combine the cashews, water, lemon juice, curry, garlic powder, and onion powder
in a blender or food processer and blend unl smooth and creamy. If the sauce is
too thick, add ltered water one tablespoon at a me to thin; pulse aer each addi-
on. Season with salt and black pepper to taste. Add the fresh chopped herbs and
pulse briey, just to combine. Adjust seasonings to your liking. Store in a covered
glass jar or storage container in the refrigerator. The avor gets beer as it chills.
Use as a salad dressing or dip for raw vegetables. Best used within four days.
NOTE: This recipe calls for organic spices and fresh herbs. If you don’t have them
available, use regular spices and dried herbs. Dried herbs are more concentrated—
use about one-third as much if you use dried.
*For soaked cashews: place 1 cup raw cashews in a glass or ceramic bowl. Cover
with fresh ltered water. Cover the bowl with a clean tea towel and let the cashews
soak for two hours. Drain and use in recipe. Contributed by Greg Diehl
Clean Ketchup
6 ounces tomato paste
¾ cup water
1½ tablespoons vinegar
In a small saucepan, combine all ingredients, then sr and simmer over medium
heat. Connue to sr unl ketchup reaches desired consistency, approximately 5
minutes. Remove from heat and allow to cool before serving or, even beer,
refrigerate overnight. Contributed by Kelsey Clevenger
Peach Salsa
1 cup chopped fresh or frozen peaches
1 (4-ounce) can chopped green chilies
2 tablespoons nely diced red onion
2 tablespoons fresh lime juice
1 tablespoon chopped fresh cilantro
⅛ teaspoon salt
Mix ingredients in a medium-sized bowl, and sr well. Refrigerate for about 2 hours
or unl chilled. Serve. Yield: 6 servings (about ¼ cup each) ulmatedanielfast.com
Taco Seasoning
2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon garlic powder
1 teaspoon paprika
Mix all ingredients together and store in an airght container.
Yield: 48 servings (¼ teaspoon each) ulmatedanielfast.com
Pinch of sea salt, to taste
Black pepper, to taste
1 teaspoon fresh minced dill
2 teaspoons fresh minced parsley
2 teaspoons fresh minced basil leaves
¼ teaspoon onion powder
¼ teaspoon ground all spice
¼ teaspoon ground cinnamon
1 teaspoon onion powder
½ teaspoon oregano
⅛ teaspoon cayenne pepper
41
2-Ingredient Healthy Banana Cookies ...... 13
African Sweet Potato Curry ...................... 22
Almond Buer Bites ................................. 30
Apple-Cinnamon Salad Dressing ............... 38
Baked Oatmeal ......................................... 13
Basic Oil & Vinegar Dressing ..................... 38
Basic Salad ................................................ 32
Bean & Rice Casserole .............................. 19
Bean Curry & Rice ..................................... 27
Beauful Green Salad ............................... 37
Berry Blast Smoothie ................................ 12
Black Bean and Brown Rice Burgers ......... 21
Black Bean Dip .......................................... 32
Blueberry Mango Sorbet .......................... 30
Broiled Pineapple Slices ............................ 14
Brown Rice Torlla Chips .......................... 30
Caramelized Onions .................................. 25
Cashew Carrot Soup ................................. 16
Cinnamon-Raisin Carrot Salad .................. 33
Clean Ketchup .......................................... 40
Cranberry & Cilantro Quinoa Salad .......... 34
Creamy Avocado Salad Dressing .............. 38
Creamy Cucumber Dressing ..................... 39
Crockpot Vegetarian Split Pea Soup ......... 17
Curry Ranch Dressing ............................... 40
Date Honey ............................................... 31
Diane’s Tabbouleh .................................... 36
Easy Pasta ................................................. 21
Frozen Banana Bars .................................. 29
Garden Vegetable Soup ............................ 17
Guacamole ............................................... 32
Herbal Vinaigree .................................... 39
Hummus ................................................... 33
Hummus II ................................................ 31
Indian Lenls and Rice .............................. 26
Lemon Olive Oil Dressing .......................... 38
Lenl Chili ................................................. 16
Lenl Soup ................................................ 15
Lenl-Spinach “Meatballs” ........................ 28
Mango and Black Bean Salad .................... 32
Mango Smoothie ...................................... 12
Marinated Roasted Vegetables ................ 23
Minestrone ............................................... 15
Oatmeal Cookies ................................... 13
Orange-Poppy Seed Salad Dressing ...... 39
Organic Bean Salad with Corn &
Avocado ................................................. 37
Pasta with Portabella Mushrooms &
Spinach ................................................. 19
Peach-Banana Nice Cream .................... 29
Peach Salsa ........................................... 40
Peanut Buer and Banana Smoothie .... 12
Peanut Buer and Strawberry
Smoothie .............................................. 12
Pina Colada Sorbet ................................ 30
Pineapple-Kiwifruit Salad ...................... 33
Potato Soup .......................................... 15
Quinoa Salad with Yellow Tomatoes &
Kalamata Olives .................................... 35
Quinoa Stued Bell Peppers ................. 18
Quinoa with Corn, Tomatoes, Avocado
& Lime ................................................... 35
Raw Spicy Zoodle Bowl ......................... 20
Simple Vegan Pesto .............................. 20
Skillet Fried Yams .................................. 21
Southwest Corn & Black Bean Salad ..... 36
Spanish Rice .......................................... 27
Spicy Spaghe Squash with Black
Beans .................................................... 18
Sr Fry Veggies I .................................... 25
Sr Fry Veggies II ................................... 26
Strawberry Banana Smoothie ............... 12
Strawberry Spinach Salad ..................... 37
Stued Acorn Squash ............................ 14
Stued Baked Potatoes ........................ 24
Stued Peppers .................................... 19
Sweet & Spicy Mixed Nuts .................... 29
Sweet Spinach Smoothie ...................... 12
Taco Salad ............................................. 33
Taco Seasoning ..................................... 40
Three-Bean Indian Dal ........................... 28
Tomato & Chickpea Curry ...................... 22
Vegan PB & J Energy Bars ..................... 29
White Bean Soup .................................. 14
Whole Wheat Torllas .......................... 30
Yukon Vegetable Bake .......................... 23
Zoodles & Squoodles ............................ 20
Alphabecal Recipe Index
42
Recipes by Category
Main Dishes & Side Dishes
African Sweet Potato Curry .............. 22
Bean & Rice Casserole ...................... 19
Bean Curry & Rice ............................ 27
Black Bean and Brown Rice
Burgers ............................................. 21
Caramelized Onions ......................... 25
Easy Pasta ........................................ 21
Indian Lenls and Rice ..................... 26
L:enl-Spinach “Meatballs” .............. 28
Marinated Roasted Vegetables ........ 23
Pasta with Portabella Mushrooms
& Spinach ......................................... 19
Quinoa Stued Bell Peppers ............ 18
Raw Spicy Zoodle Bowl .................... 20
Simple Vegan Pesto .......................... 20
Skillet Fried Yams ............................. 21
Spanish Rice ..................................... 27
Spicy Spaghe Squash with Black
Beans ............................................... 18
Sr Fry Veggies I ............................... 25
Sr Fry Veggies II .............................. 26
Stued Acorn Squash ....................... 14
Stued Baked Potatoes .................... 24
Stued Peppers ................................ 19
Three-Bean Indian Dal ...................... 28
Tomato & Chickpea Curry ................. 22
Yukon Vegetable Bake ..................... 23
Zoodles & Squoodles ........................ 20
Breakfast
Baked Oatmeal .................................. 13
Berry Blast Smoothie ......................... 12
Broiled Pineapple Slices ..................... 14
Mango Smoothie ............................... 12
Oatmeal Cookies ............................... 13
Peanut Buer and Banana
Smoothie ........................................... 12
Peanut Buer and Strawberry
Smoothie ........................................... 12
Strawberry Banana Smoothie
Stued Acorn Squash ........................ 14
Sweet Spinach Smoothie ................... 12
Dips & Spreads
Black Bean Dip ................................. 32
Date Honey ...................................... 31
Guacamole ....................................... 32
Hummus .......................................... 31
Hummus II ........................................ 31
Peach Salsa ...................................... 40
Condiments & Miscellaneous
Clean Ketchup .................................. 40
Date Honey ...................................... 31
Taco Seasoning ................................ 40
43
Snacks & Desserts
(see also Dips & Spreads)
2-Ingredient Healthy Banana
Cookies ............................................. 13
Almond Buer Bites ......................... 30
Blueberry Mango Sorbet .................. 30
Broiled Pineapple Slices ................... 14
Brown Rice Torlla Chips ................ 30
Frozen Banana Bars .......................... 29
Oatmeal Cookies .............................. 13
Peach-Banana Nice Cream ............... 29
Pina Colada Sorbet ........................... 30
Sweet & Spicy Mixed Nuts ............... 29
Vegan PB & J Energy Bars ................. 29
Whole Wheat Torllas ..................... 30
Salads & Salad Dressings
Apple-Cinnamon Salad Dressing ...... 38
Basic Oil & Vinegar Dressing ............ 38
Basic Salad ....................................... 32
Beauful Green Salad ...................... 37
Cinnamon-Raisin Carrot Salad ......... 33
Cranberry & Cilantro Quinoa Salad .. 34
Creamy Avocado Salad Dressing ...... 38
Creamy Cucumber Dressing ............. 39
Curry Ranch Dressing ....................... 40
Diane’s Tabbouleh ........................... 36
Herbal Vinaigree ............................ 39
Lemon Olive Oil Dressing ................. 38
Mango and Black Bean Salad ........... 32
Orange-Poppy Seed Salad Dressing . 39
Organic Bean Salad with Corn &
Avocado ............................................ 37
Pineapple-Kiwifruit Salad ................. 33
Quinoa Salad with Yellow
Tomatoes & Kalamata Olives ........... 35
Quinoa with Corn, Tomatoes,
Avocado & Lime ............................... 35
Southwest Corn & Black Bean
Salad ................................................ 36
Strawberry Spinach Salad ................ 33
Taco Salad ........................................ 32
Soups
Cashew Carrot Soup ......................... 16
Crockpot Vegetarian Split Pea Soup . 17
Garden Vegetable Soup .................... 17
Lenl Chili ......................................... 16
Lenl Soup ........................................ 15
Minestrone ....................................... 15
Potato Soup ...................................... 15
White Bean Soup ............................. 14
Recipes by Category
44
Special thanks to:
Greg Diehl, Diane Chandler, Sharon Graham,
Amy Wiggins, Cindy Pellicane,
Mike & Donna Harris, Linda Barnes,
Kelsey Clevenger
Resources:
daniel-fast.com
ulmatedanielfast.com
glutenfreegoddess.blogspot.com
bigmista.com/blog
danielfast.wordpress.com
sharonshealthyrecipes.com
yummly.com
fontenblog.blogspot.com
marthafry.org
hiphopenaon.com
Compiled and edited by Bonnie Kyle
